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How to Create a Balanced Meal Without Counting Calories

 

How to Create a Balanced Meal Without Counting Calories

“Food That Fills You Up (Without the Math!)”

Let me tell you a secret: I don’t count calories. Not because I don’t care, but because I care more about enjoying my food and feeling good. If you’re like me and get confused by numbers, this post is for you.
I’ll show you how to build a balanced meal that keeps you full, healthy, and happy — without ever pulling out a calculator.

Step 1: Start With a Good Protein

Protein is what keeps you full. It also helps your body grow and stay strong.
Some great choices are:
Chicken
Eggs
Fish
Tofu
Beans
Greek yogurt

Pick one for each meal. I like eggs in the morning, chicken at lunch, and beans at dinner. That’s my power trio!

Step 2: Add Colorful Veggies

Vegetables are like nature’s rainbow. The more colors, the better. They give you vitamins, help your tummy, and make your plate look happy.
Here are some ideas:
Green: spinach, broccoli, green beans
Red: tomatoes, red peppers
Orange: carrots, sweet potatoes
Purple: eggplant, purple cabbage

I usually fill half my plate with veggies. No rules. Just pick what you like and mix it up!

Step 3: Don’t Fear Healthy Fats

Yes, fat is your friend. The good kind, not the kind that makes your fries swim in oil.
Here’s where to find good fat:
Nuts and seeds
Olive oil
Peanut butter (yum)
Fatty fish like salmon

A little goes a long way. I add a spoon of peanut butter to my smoothie or drizzle olive oil on my salad. Delicious and filling.

Step 4: Choose Smart Carbs

Carbs give you energy. But not all carbs are the same.
Try these:
Brown rice
Whole wheat bread

Avoid the ones that make you crash fast — like candy, soda, or white bread. I go for oatmeal in the morning and rice or bread for meals. Works like magic.

Step 5: Watch Your Portions (No Scale Needed)

You don’t need a scale or measuring cup. Just use your hands!
Protein: about the size of your palm
Veggies: as much as your two hands can hold
Carbs: a fist-sized amount
Fats: about the size of your thumb

It’s easy, and you always have your hands with you. Unless you’re holding a taco — then use one hand.

Step 6: Drink Water Like a Boss

Water is part of a good meal too. It helps you feel full and helps your body work better.
I keep a bottle nearby and sip often. Sometimes I forget, so I set a reminder or write “DRINK WATER!” on a sticky note.

Step 7: Listen to Your Body

The best tool isn’t an app — it’s your body. It tells you when it’s hungry or full. Don’t ignore it!
If I’m full, I stop. If I’m still hungry, I ask myself: “Am I really hungry, or just bored?” Works every time.

Final Thoughts (Yes, You Can Eat That)

Creating a balanced meal is like making art. You don’t need to be perfect. Just choose good stuff, eat when you’re hungry, and stop when you’re full.
And hey, if you eat cake sometimes — good! Life is better with a little sweetness

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